라이브러리로시작 
끝 
운동 라이브러리
Barbell Floor Calf Raise
A standing calf raise from flat floor with a barbell on the back, building gastrocnemius strength with heavy, simple loading and no machine required.
하체바벨Ankle plantar flexion
주동근
비복근
협응근
가자미근후경골근코어
장비
바벨
패턴
Ankle plantar flexion
준비 자세
- 01Set a barbell in a rack at squat height and take it across the upper back as for a squat.
- 02Step back and set feet hip width apart on flat floor.
- 03Stand tall with knees straight and core braced.
- 04Fix your gaze forward for balance.
수행
- 01Press through the balls of both feet and rise as high onto the toes as possible.
- 02Pause briefly at the top of the raise.
- 03Lower the heels slowly back to the floor.
- 04Reset your balance before each rep.
체크포인트
- -Bar stays over the mid-foot; no drifting forward or back.
- -Knees stay straight to keep the gastrocnemius loaded.
- -Ankles rise straight up without rolling out.
- -Controlled tempo, especially on the way down.
흔한 실수
- -Bouncing reps with a rubbery knee bend.
- -Cutting the top range and never reaching full extension.
- -Loading so heavy that balance, not the calves, becomes the limit.
- -Letting the bar roll on the back mid-set.
프로그래밍 노트
- -Use 3 to 4 sets of 10 to 15 reps with a 1 to 2 second top pause.
- -Floor reps lack the deep stretch of an elevated raise, so pair it with a step or machine variation.
- -Do them inside the rack with safeties set if balance is shaky under heavy load.